101 ways to build muscle

1. Lift heavy weights 3-4 times a week
2. Eat lots of high protein food
3. Add protein shakes to your daily diet
4. Do low rep sets of heavy weights
5. Take a multivitamin every day
6. Drink lots of water
7. Eat Vegetables daily
8. Eat fruit daily
9. Get 8 hours sleep a night
10. Have deep tissue massage regularly
11. Take creatine
12. Take glutamine
13. Push yourself to the max on your rep of the set
14. Do long stretches at the beginning and end of your workouts
15. Read bodybuilding and weightlifting magazines
16. Read bodybuilding and weightlifting blogs and websites
17. Get a personal trainer
18. Watch people in the gym who already  have a great body, train
19. Train with a workout partner
20. Train at a time of day when you have the most energy to put in your workouts
21. Listen to music that motivates you when in the gym
22. Do cardio once to twice a week
23. Eat egg whites daily – 4 or 5
24. When you go out for dinner choose the steak, fish or chicken option over something like a pasta for example
25. Don’t chat to friends at the gym focus on your workout
26. Buy tighter fitting clothing showing off your muscle encouraging you to work harder at the gym
27. Do compound exercises like the deadlift and squat
28. Do bodyweight exercises like pull ups and dips
29. Do isolation exercises to help boost muscle growth in specific areas
30. Break your meals up into smaller meals of say 5-6 meals a day
31. Take longer rests between sets so you can put your max into each set
32. Don’t do too much cardio so you use up all the calories you need for building muscle
33. Watch motivational videos like Rocky
34. Go to bodybuilding competitions or fitness and bodybuilding conventions
35. Subscribe to fitness and bodybuilding e-newsletters
36. Drink less alcohol
37. Stop smoking
38. Don’t take recreational drugs
39. Reduce daily coffee intake
40. Drink peppermint tea daily
41. Don’t eat sweets and biscuits
42. Don’t eat fast foods
43. Mix your diet up with a combination of fish and meat
44. Have turkey slices in your sandwiches at lunch
45. Watch your form on exercises making sure you are properly isolating the muscle group
46. Drink your protein shakes with water, more easily digestible
47. Buy different flavored protein shakes so you enjoy the difference instead of getting bored of one
48. Eat superfruits once or twice a week
49. Make sure you never go more than 3 hours without food
50. Have a protein shake in the middle of the night
51. Don’t do anything physical on your rest days
52. Change your workout plan every 2-3 months
53. Workout 2-3 muscle groups per workout session
54. Don’t overtrain remember the rest day is where you grow
55. Put photos of the body you want on your fridge
56. Browse the internet of men with great bodies to encourage you to work harder at the gym
57. Include isometric exercises in your workout
58. Mix your protein shakes with fruit
59. Have a hot bath in the evenings to relax your muscles
60. Take one week off the gym completely every 2 months
61. Train outside
62. Train inside when cold to avoid muscular injuries
63. Train using free weights as well as machines
64. Train using kettlebells
65. Have a protein shake directly after your workout
66. Have a sauna or steam room after your workouts
67. Have part of your protein shake during your workout and a bit at the beginning
68. Compete against a friend to get the best body
69. Do plyometric exercises
70. Increase the weight each workout
71. Push yourself every workout to the limit
72. Don’t train when you have an injury
73. Work around injuries so you don’t take loads of time off the gym
74. Do different rep arrangements on sets such as 7’s
75. Buy a juicer and juice your fruit and veg
76. Steam your meals
77. Avoid fried foods
78. Have a friend spot you so you can lift more
79. Wear knee and arm supports
80. Use lifting straps when performing deadlifts
81. Set yourself a goal for each workout
82. Set yourself a goal for each month and year
83. Drink fluids with all meals
84. Take protein shakes that are pure not creatine combinations
85. Have high fiber breakfasts
86. Drink pure orange juice with breakfast
87. Perform slow reps
88. Do negative set training
89. Do full range movements for all exercises
90. Get flat soled weightlifting shoes
91. Always perform one or two warm up sets
92. Try other supplements like HMB and ZMA
93. Don’t take steroids
94. Set weightlifting goals
95. Make your goals specific e.g. exact weight to the kg
96. Only train each muscle group a maximum twice a week
97. Psyche yourself up before lifting by thinking of things that make you angry
98. Don’t skip workouts
99. Don’t skip meals
100. Check the color of your urine to monitor digestion
101. Read the personal trainers blog every day!

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